Training Log Archive: SpongeyIn the 7 days ending Nov 12, 2017:
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Sunday Nov 12, 2017 #
7 AM
Run 3:11:00 [2] 34.4 km (5:33 / km)
Ilkley skyline route with a slightly hungover Jack.
Lovely route and very bright cold winter morning
Lovely route and very bright cold winter morning
Saturday Nov 11, 2017 #
9 AM
Run (warm up) 34:00 [2] 7.1 km (4:47 / km)
10 AM
Run 43:00 [4] 11.1 km (3:52 / km)
Leeds XC session
6mins (2mins), 3 x 2mins (90s) , 6mins (2mins), 3 x 2mins (90s), 6mins
gave myself a treat and wore spikes. pleased i managed to keep the 6mins reps all to the same length but was hard work
6mins (2mins), 3 x 2mins (90s) , 6mins (2mins), 3 x 2mins (90s), 6mins
gave myself a treat and wore spikes. pleased i managed to keep the 6mins reps all to the same length but was hard work
11 AM
Run (warm down) 16:10 [2] 3.0 km (5:23 / km)
Training finished for the day before midday, great stuff
Friday Nov 10, 2017 #
7 PM
Run 1:24:00 [2] 15.3 km (5:29 / km)
Ilkley moor with jack. Some nice terrain
Thursday Nov 9, 2017 #
6 PM
Run 57:00 [2] 12.3 km (4:38 / km)
Work to track
7 PM
Run 15:10 [2] 3.2 km (4:44 / km)
Track to tempo loop
Run 15:00 [4] 4.7 km (3:11 / km)
Tempo round a nice estate loop, was hard work in the last 5mins. Defs above tempo
8 PM
Run 18:10 [4] 4.2 km (4:20 / km)
10x200m on 100m float. Started at 34s for the first 5, then down to 31s for second 5
Run 20:30 [3] 4.6 km (4:27 / km)
Jog back to train, got a bit lost so faster than planned for a few km
Wednesday Nov 8, 2017 #
8 PM
Run 1:36:20 [2] 21.0 km (4:35 / km)
Run from work, got some good terrain in
Tuesday Nov 7, 2017 #
Note
(rest day)
Not a planned rest day, but just felt very tired and a bit shit and thought it was probably better not to run, a bit annoyed to break a nice running streak but just haven't slept enough recently and too much travelling
Monday Nov 6, 2017 #
5 PM
Run 28:00 [2] 6.2 km (4:31 / km)
running before football
6 PM
5-a-side football 50:00 [3] 4.0 km (12:30 / km)
got roped into 5-a-side while up in Glasgow, wasn't super keen as was pretty tired, but helped them even up the numbers and turned out to be pretty fun
7 PM
Run 46:00 [2] 10.0 km (4:36 / km)
running after football